Free Back Pain Exercises Biblioteca de Fisioterapia
Movilidad Suave

Rigidez Lumbar Matutina

Durante la noche, los discos absorben líquido y aumentan de volumen, generando tensión matutina hasta que se restablece el movimiento.

PRESENTACIÓN CLÍNICA

Síntomas Comunes

  • Dificultad para erguirse en los primeros 15-30 minutos del día
PRECAUCIÓN CRÍTICA

Movimientos a Evitar

  • ✗ Flexiones intensas inmediatamente después de salir de la cama
💡 CONSEJO CLÍNICO DE FISIOTERAPIA

Empieza con movimientos suaves de Cat-Cow y rodillas al pecho aún sobre la cama antes de ponerte en pie.

SECUENCIA PASO A PASO

Protocolo de Ejercicios Prescrito

6 EXERCISES
Clinical back pain images demonstration - LUMBAR ELONGATION
LUMBAR ELONGATION
🎯 Lower Spine & Lats
Descompresión 2-3 mins • 30s

Postura del Niño para Descompresión Lumbar

Gentle spine elongation that decompresses lumbar vertebrae and releases tight latissimus dorsi.

T8-T9 T9-T10 Erector Spinae Latissimus Dorsi +1
Guide
Clinical back pain images demonstration - SPINAL MOBILIZATION
SPINAL MOBILIZATION
🎯 Facet Joints & Discs
Movilidad 2 mins • 5s

Gato-Vaca (Onda de Movilidad Espinal)

Synchronized flexion and extension to lubricate intervertebral discs and restore spine mobility.

C2-C3 C3-C4 Erector Spinae Rectus Abdominis +1
Guide
Clinical back pain images demonstration - LUMBAR FACET OPENING
LUMBAR FACET OPENING
🎯 Spinal Canal Foramina
Descompresión 2 mins • 30s

Rodilla al Pecho en Supino (Descompresión Unilateral)

Relieves facet joint irritation and gently stretches the lower back and gluteus maximus in bed or on floor.

L2-L3 L3-L4 Gluteus Maximus Erector Spinae +1
Guide
Clinical back pain images demonstration - POSTERIOR PELVIC TILT
POSTERIOR PELVIC TILT
🎯 Core Dissociation
Movilidad 2 mins • 5s

Basculación Pélvica en Supino (Activación Lumbar)

Gentle rocking of the pelvis that frees tight lower lumbar segments and activates the deep transverse core.

L3-L4 L4-L5 Transverse Abdominis Internal Obliques +1
Guide
Clinical back pain images demonstration - RECLINED LUMBAR TWIST
RECLINED LUMBAR TWIST
🎯 Lower Back & Hip
Movilidad 2-3 mins • 30s

Torsión Espinal Suave en el Suelo

Restorative rotational stretch that frees the quadratus lumborum, gluteus medius, and thoracic-lumbar junction.

T10-T11 T11-T12 Quadratus Lumborum Gluteus Medius +1
Guide
Clinical back pain images demonstration - BILATERAL CANAL WIDENING
BILATERAL CANAL WIDENING
🎯 Stenosis Decompression
Descompresión 2 mins • 30s

Doble Rodilla al Pecho (Flexión Lumbar y Estenosis)

Maximum posterior pelvic decompression that widens the spinal canal and relieves lumbar stenosis and facet irritation.

L1-L2 L2-L3 Erector Spinae Gluteus Maximus +1
Guide
CLINICAL QUESTIONS & ANSWERS

Preguntas Frecuentes: Rigidez Matutina

Q Why should I avoid heavy bending right after waking up?
Because spinal discs are fully hyper-hydrated after 7–8 hours of rest, bending forward immediately upon waking places 300% higher hoop stress on the posterior annulus fibrosus compared to midday.
Q How long should a morning spine warmup routine take?
5 to 8 minutes of gentle, unloaded movements (pelvic tilts, knee-to-chest, cat-cow) is sufficient to mobilize facet joints and normalize disc hydration before standing.
LITERATURA CIENTÍFICA

Evidencia Revisada por Pares y Guías Clínicas

  • •
    "Diurnal Variation in Intervertebral Disc Height and Lumbar Spine Biomechanics" — Spine (2021).